GCSE edexel physical education

includes:

principles of training

types of training

somototypes

weight related conditions

optmum weight

exercise sessions

fitness tests

types of training

injuries

macro and micro nutrients

...

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  • Created by: Lydia
  • Created on: 03-04-11 13:15

Dr Abc-injuries

Danger-check if there is any danger to yourself

Response-speak to them , do they respond? 

Airways-check their airways

Breathing-are they breathing?

Chest Compression-is their chest compressing?

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RICE-injuries

Rest-rest the injury

Ice-apply ice to the injury to prevent further swelling

Compression-apply pressure to the injury to prevent further swelling,to prevent further blood loss or prevent broken bones,sprains ect becoming out of place 

Elavation-elavate to prevent further blood loss and swelling  

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FITT-principle of training

Frequency-How often

Intensity-How hard

Time-How long

Type-What

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Types of training

Fartlek-exercising on constant changing ground

inteval-training with rests inbetween each session

continuous-training without stopping

cross-taking part in anothers sports activity to improve performance in your own

weight-weight lifting to improve muscular strength

Circuit- Circuit of different exercises/ activiies

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principles of training

FITT-frenquency, intensity , time , type

Individual needs-matching training programmes to individual requirements

rest-rest to prevent ingury

recovery-recvovery time is needed to repair damage to the body

Progessive overload-gradually increasing amount of training so individual gets fitter without injury

Revesibility-when an individual stops training any adaptation is lost

Specificity-matching training programme to sports requirements

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Skill Related fitness

Agility-changes of direction and speed

Balance-still or dynamic movement

coordination-Coordinating at least two body parts at once

power-movement of impact

reaction time-reaction to stimulus

speed-used in all sport

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Health Related fitness

Cardiovascular fitness-the abitity to exercise the body over a long period of time

Muscular Strength-the amount of force a muscle can exert against a resistance

Muscular Endurance-Abitlity to use voluntary muscles many times without tireing

Flexibilty-The range of movement possible at a joint

Body Compostion-The percent of body weight that is fat , muscle and bone

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Influences on taking part in sport

People-Getting to know new people , make new freinds

Image-improving how someone looks , reducing fat , increasing muscle

Culture-getting to know the culture of an area

Resources-have the approprate resourcess

Health and wellbeing-Improve their health, reducing amount of fat in the body

Socio-economic-improve their social well being, learn to comunicate with people better

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benefits in taking part in sport

Physical-good physical heath/physicakl challenge/increase fitness/improve performance

Social-mix with others/make new friends/meet old or current friends/develop teamwork and cooperation/work with others

Mental-prevent and relieve stress and tension/mental challenge/increase confidence and self esteem/help individual feel good/contribute to enjoyment of life/aesthetic appreciation.

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PAR-Q

A questionaire designed to asess your current state of fitness or fitness levels ( preventing injury or complications)

typical questions include:

Do you have a high blood pressure

Do you smoke

Do you have diabetes

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Health related fitness tests

Cardiovascular--Cooper run

Muscular strength--Hand grip test

Flexibilty--Sit and reach

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Skill related fitness tests

Agility--llinois agility run

Balance--stork and stand

Power--sergeant jump or standing broad jump

Reaction time--ruler drop test

Speed--30m sprint

Coordination--3 ball juggle

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Smart targets

S--Specific

M--measurable

A--Achievable

R--Realistic

T--time bound

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The exercise session

The warm up:

Split into 3 phases

1.pulse raising 2.stretching 3.specific skill related practice

The main activity

The cool down:

Split into 3 phases

1.pulse dropper  2. stretching ( disperses lactic acid) 3.relaxation

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Anaerobic or aaerobic?

Anaerobic---> Respiring with no oxygen , or very little this occurs in short bursts of exercise.The heart cannot supply the muscles wth sufficient oxygen or blood that the cells require, lactic acid builds up.

Aerobic --->respiration with oxygen, the heart can supply the muscles with blood and oxygen as fasts as the cells need it. This is used in steady moderated exercise.

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Somatotypes

Endomorph- short figure with narrow shoulders and broad hips, pear shaped with a low centre of gravity.They carry lots of extra fat so are not very mobile.

Ectomorph- Low body weight , tall and thin and have a high centre of gravity, good at endurance activities. Narrow hips and shoulders with low body fat.

Mesomorph- Broad shoulders and narrow hips, lots of muscle, good at activities that require strength and power

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Factors affecting optimum weight

Gender- typically males have a higher optimum weight than females because they have a higher ratio of muscle

Height- If a person is tall they are more likely  to  weigh more than a short person

Bone structure-A person with a small frame is typically lighter than a person with a large frame because bone is heavy

Muscle girth- People with a higher muscle ratio will weigh more because muscle is very heavy.

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Weight related conditions

Anorexia-prolonged eating dosorder through loss of appetite

Obese-Term to describe people who are very over fat.

Over fat- Having exess body fat

Over weight-Weighing more than the average

Under weight-weighing less than the average

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macro nutrients

Carbohydrates and fat - provide the body with energy

Protein- builds and repairs muscle

simple sugars: biscuits, cakes, chocolate, fruit ,vegetables

complex starch:( found in natural foods) brown rice, wholemeal bread , potatoes , pasta bananas

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Micro nutrients

Vitamins- (found in:dairy products, begtables, meat , cereals, nuts , fruit and vegtable oil) help vision , skin , bones , teeth and healing capability (immune system)

Minerals-

calcium: Vital for formation of bones and teeth, helps bones become stronger, helps increase density of bone; which decreases with age

Iron:Involved in the formation of red blood cells and improves the holding cpability of haemoglobin and oxygen of the blood.

water:Holds oxygen helps osimosis on the body , helps flush toxins from the body , keeps the body hydrated , prevents cells becoming flaccid- keeps them turgid.

Fibre-Prevents constipation, reduces blood cholesteral levels

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Comments

yazmin

This is amazing! Thank you! :* x

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